If weight loss is a challenge, you aren't alone. Weight gain is a common problem for women approaching menopause, according to MayoClinic.com. As you age, your metabolism decreases. This causes an increase in body fat, even more so than in men. Fat distribution also shifts. Weight gain shifts away from the legs, hips and arms to the midsection, which is a common problem for women over 50. Lifestyle changes, however, can assist in losing unwanted weight.
Calorie Consumption
As you age, your body requires fewer calories daily. Lose weight by creating a calorie deficit. This requires using more calories than the body needs. A pound of fat is equivalent to 3,500 calories, according to MedlinePlus. Two pounds of fat are equal to 7,000 calories. Drop 1 to 2 lbs. of fat weekly by eating fewer calories and working out.
For example, if you eat 500 fewer calories a day and burn 500 calories daily, this equals 1,000 calories burnt daily. Over seven days, this adds up to 7,000 calories, which creates a 2 lb. weight loss.
Diet Modifications
Eating a low-calorie diet helps women over 50 shed unwanted pounds. Eat at least three servings of fruit and four servings of vegetables daily. Choose four to eight servings of whole-grain carbohydrates daily, recommends MayoClinic.com. Eat three to seven servings of lean protein each day. Limit fat consumption to three to five servings daily. Select fat sources that are high in monounsaturated fats, such as olive oil, nuts and avocados -- this type of fat is linked to midsection weight loss.
Also, cut back on sweets. Limiting sweets to 75 calories or less daily prevents feeling deprived without overeating, according to MayoClinic.com.
Physical Activity
Healthy women need two hours and 30 minutes of physical activity weekly, according to the Centers for Disease Control and Prevention. Moderate activity includes walking fast, water aerobics, playing tennis or riding a bike on level ground. If you're working hard enough to raise your heart rate, it's moderate activity. Break workouts into shorter sessions if scheduling larger chunks of time is a problem. For example, three 10-minute sessions daily is as effective as a single 30-minute workout session.
Strength Training
Women over the age of 50 also need two sessions of strength training weekly. Work all major muscle groups, including the stomach, legs, hips, chest, shoulders and arms. If you need help choosing strength training exercises, the CDC offers video clips to get you started. Work up to eight to 12 reputations of each exercise as your muscles get stronger.
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